Type 2 diabetes operates differently across weight profiles

From healthcare-in-europe.com

Despite opposing biological mechanisms, medical professionals currently treat both groups with the exact same medications

Research published in Diabetologia by Amsterdam University Medical Center (Amsterdam UMC) and the University of Ghana reveals that type 2 diabetes manifests in two fundamentally different ways depending on a patient's body mass index (BMI). While type 2 diabetes in patients with a higher BMI is primarily driven by insulin resistance, the study demonstrates that in individuals within a lower BMI range, the condition is caused by the pancreas failing to produce sufficient insulin. Despite these opposing biological mechanisms, medical professionals currently treat both groups with the exact same medications. 

Type 2 diabetes is generally seen as a disease associated with being overweight. In wealthy countries that picture holds true: nine out of ten people with type 2 diabetes are overweight. In Africa the situation is different. Almost four in ten African adults with type 2 diabetes are lean, with a normal or even low body weight. In some rural areas, such as in Ghana, it is as many as six in ten. First Author Sabrina Esmail: "This means that there are an estimated ten million lean patients on the African continent who do not fit the standard picture. For them, the problem is therefore a shortage of insulin, not a reduced response to insulin." Project leader Charles Agyemang at Amsterdam UMC believes “this study shows that we need to look for better treatments for this large group of lean Africans."  

Yet in Africa both groups are almost always given the same treatment, based on international guidelines: oral tablets such as metformin or sulfonylureas. These medicines, however, are mainly effective against insulin resistance, not against a shortage of insulin. They are therefore probably receiving the wrong treatment, and until now the consequences of this had not been investigated. 

The researchers analysed data from more than 3,300 African adults with type 2 diabetes from Ghana, Nigeria, Kenya and Europe. "From this we concluded that lean patients more often develop eye damage, known as retinopathy, and strokes. People who are overweight, by contrast, more often have high blood pressure and an increased risk of cardiovascular disease. Chronic kidney disease occurred equally often in both groups," says senior author Felix Chilunga. The amount of body fat explained the greater part of these differences, which points to genuinely different disease processes. The risk factors differ as well: whereas being overweight is often linked to an unhealthy lifestyle, lean patients have more often experienced malnutrition or a low birth weight, which can disrupt the development of the pancreas. 

Type 2 diabetes in lean Africans is therefore, biologically and clinically, a different type of disease from the one seen in people who are overweight. But it is still being treated as though it were the same. As a result, millions of people may not be receiving the right care. Chilunga: "We are calling for targeted clinical trials to determine which treatment works best for this large and often overlooked group of patients." 

For Africans in Europe, too, it is very likely that a different treatment is needed. Another study with analysis from data from the UK Biobank showed that people of African descent with a BMI of 26 already have the same diabetes risk as Europeans with a BMI of 30. Studies of migrants in Europe consistently show that Africans are more likely to have type 2 diabetes, develop it around ten years earlier, and have poorer blood sugar control than the native population. Agyemang: "So a considerable proportion of African patients in Europe have a lower BMI but are treated according to guidelines written for the form of the disease found in people who are overweight, and their control is demonstrably worse. There is no reason to assume that the treatment mismatch we describe stops at the border." 

This study was carried out by Amsterdam UMC, University of Ghana, the national Institutes of Health (Center for Research on Genomics and Global Health) via de cohorts AADM and RODAM.  

https://healthcare-in-europe.com/en/news/type-2-diabetes-different-weight.html

Dietitians Say This Is the Best Time to Eat Carbs for Better Blood Sugar Management

From health.yahoo.com

When it comes to blood sugar management and the carbohydrates you're eating, there's much more thought put into the "what" and the "how much" than the "when." But is this the right approach, or is there actually a best time to eat carbs for better blood sugar?

Meet the experts: Kendra Haire, R.D.N., L.D., a registered dietitian nutritionist and founder of Radiant Nutrition & Wellness in Leander, TX; Sapna Peruvemba, M.S., R.D.N., a plant-based dietitian and Ph.D. student at Loma Linda University.

"The time of day at which you eat certain foods does matter to an extent when it comes to blood sugar balance, especially in those with type 2 diabetes," says Kendra Haire, R.D.N., L.D., a registered dietitian nutritionist and founder of Radiant Nutrition & Wellness in Leander, TX. Still, that doesn't mean you should be loading all of your carbohydrates for the day into one particular meal. 

Here, dietitians explain when and how to eat carbs for better blood sugar management, plus when it may be helpful to favour other macronutrients instead.

                                                                                                                        Getty Images

When is the best time to eat carbs for blood sugar?

So, is there a "best" time to eat carbs if you're trying to keep your blood sugar stable? "Yes, meal timing may play a role in blood sugar regulation, but I wouldn't tell everyone with diabetes or prediabetes that there is one universally 'best' time to eat carbohydrates," says Sapna Peruvemba, M.S., R.D.N., a plant-based dietitian and Ph.D. student at Loma Linda University. However, she does acknowledge that there is a relationship between your circadian rhythm (or internal clock) and glucose metabolism.

According to research in Frontiers in Physiology, the body's glucose tolerance (or ability to effectively process glucose) peaks in the morning and declines in the afternoon and evening. This may mean that the body is better able to handle carbohydrate-rich foods earlier in the day, but more research is needed. "The American Diabetes Association (ADA) considers this an emerging area of research, and the evidence isn't strong enough to recommend one specific eating schedule for everyone,"
Peruvemba says.

One situation in which timing does matter, whether you have diabetes or not, is when exercise is involved. "Carbohydrates can be particularly useful before physical activity because they provide readily available fuel for working muscles," says Peruvemba. "The amount and timing depend on the type and duration of exercise, as well as the person's blood glucose and medication regimen."

When should you lighten up on the carbs?

If glucose tolerance is highest in the morning and declines throughout the day, it may make sense to slightly taper your carb intake as the day progresses. "For most people, blood sugar levels tend to trend higher as the day goes on. It can be helpful to eat balanced carbohydrates though the day and to keep them on the lighter side in the evening," says Haire. "Eating large amounts of carbohydrate foods in a large dinner meal or as part of a snack close to bedtime can cause blood glucose levels to stay elevated through the night."

Per the ADA, high blood sugar levels in the morning can increase your A1C, a measure of your average blood glucose levels over time and an indicator of how well managed your diabetes is. "If someone with diabetes notices that their blood glucose tends to spike early in the morning, this can be a sign to lighten their evening meal," Haire says.

The bottom line

Ultimately, Haire and Peruvemba say that carbohydrate timing should not be your primary focus when it comes to blood sugar management. "I'd focus more on what kind of carbohydrate you're eating, how much you're eating, and what you're eating it with than obsessing over the clock," says Peruvemba. "Pairing carbohydrates with fibre-rich foods like vegetables and a source of protein or healthy fat can help slow digestion and reduce the likelihood of a large glucose spike. I also recommend spreading carbohydrate intake throughout the day with regular meals and snacks rather than eating a very large amount of carbohydrates all at once."

That said, if you find that eating more healthy, complex carbohydrates earlier in the day and tapering your intake through the afternoon and evening helps you manage your blood sugar better, there's certainly no harm in the strategy—especially if you've discussed it with your healthcare provider. Do what works best for you.

https://health.yahoo.com/conditions/endocrine/diabetes/articles/dietitians-best-time-eat-carbs-120000529.html

Forget the Gym? Why 2-Minute Exercise Snacks Could Improve Glucose Control

From diabetesincontrol.com

Finding time for a full workout can be difficult, but what if two minutes of movement still mattered? Emerging research on exercise snacking for diabetes suggests that brief bursts of activity spread throughout the day may reduce post-meal glucose excursions and limit some metabolic effects of prolonged sitting. Instead of treating exercise as one long daily event, patients can think of movement as small doses taken throughout the day. For clinicians, this approach may offer a practical way to help patients become more active without asking them to completely reorganize their schedules.

What Exercise Snacking Means for Diabetes Management

Exercise snacking describes short bouts of physical activity performed several times during the day. These bouts may last only two to five minutes, although protocols vary. For example, a patient might walk around the office, climb stairs, perform chair stands, or do simple resistance movements before sitting down again.

The concept matters because many adults spend hours sitting even when they complete a traditional workout. Prolonged sedentary time creates a different metabolic challenge than simply failing to exercise. Therefore, breaking up sitting may provide benefits beyond counting total workout minutes.

The American Diabetes Association’s Standards of Care advise people with diabetes to interrupt prolonged sitting at least every 30 minutes for glucose and other health benefits. Importantly, these activity breaks should complement rather than replace recommended aerobic and resistance exercise.

This distinction can make counselling patients about exercise snacking easier. Patients do not have to choose between structured exercise and short movement breaks. Instead, clinicians can encourage both approaches according to ability, glucose patterns, treatment, and lifestyle.

Why Brief Exercise Snacks May Reduce Glucose Spikes

After a meal, glucose enters the bloodstream as carbohydrates are digested. Meanwhile, working muscles need energy. Muscle contractions can increase glucose uptake, which helps explain why movement after eating may reduce glucose excursions.

Research supports this idea. In one randomized crossover study of adults with type 2 diabetes, participants interrupted sitting every 30 minutes with three minutes of light walking or simple resistance exercises. Both approaches significantly reduced postprandial glucose responses compared with uninterrupted sitting.

Other research has tested even shorter breaks. A study involving two-minute light walking breaks every 20 minutes found lower postprandial glucose exposure compared with uninterrupted sitting. Likewise, a systematic review and meta-analysis found that two-to-five-minute walking or simple resistance breaks performed about every 30 minutes can acutely reduce post-meal glucose and insulin responses in adults with obesity. However, researchers noted that longer-term trials are still needed.

Timing may also matter. Diabetes in Control has previously examined how post-meal exercise may affect postprandial glucose. In addition, clinicians can review the site’s discussion of physical activity recommendations for type 2 diabetes, including the benefits of breaking up sedentary time.

Practical Exercise Snacking Strategies for Diabetes

The appeal of exercise snacking is its simplicity. Rather than prescribing an elaborate routine, clinicians can connect movement with activities patients already perform. For example, someone working at a desk could take a two-to-three-minute walking break every 30 minutes. A patient working from home might perform chair stands or calf raises between meetings.

After meals, a short walk can be another practical option. Patients could walk through the office, around the house, or outside after lunch or dinner. Similarly, taking the stairs for a brief period can provide a more vigorous exercise snack for people who can safely tolerate it.

Simple resistance movements also offer alternatives when walking is inconvenient. Chair stands, calf raises, knee raises, and gentle body-weight movements require little equipment. Consequently, patients may be more likely to perform them consistently.

Clinicians should still individualize recommendations. People using insulin or insulin secretagogues may experience exercise-related hypoglycaemia, particularly when activity is added unexpectedly. Glucose monitoring, medication timing, meal timing, fitness level, and exercise intensity can all influence the response.

People with neuropathy, cardiovascular disease, retinopathy, balance limitations, or other diabetes complications may also need modified activities. Therefore, patients with questions about starting or changing an exercise routine should discuss their individual circumstances with a qualified healthcare professional.

Helping Patients Turn Movement Snacks Into a Habit

A successful exercise snacking plan for diabetes should be easy enough to repeat. Rather than telling a sedentary patient to “exercise more,” clinicians can attach a specific movement to an existing cue. For instance, every calendar reminder could trigger two minutes of walking, or every finished meal could prompt a brief activity break.

Technology may make this strategy even more useful. Smartwatches and phones can remind patients when they have been sitting too long. Additionally, continuous glucose monitoring can help some patients observe how different types and timing of movement affect their glucose patterns.

However, clinicians should avoid presenting exercise snacks as a replacement for established physical activity recommendations. The American Diabetes Association recommends regular moderate-to-vigorous aerobic activity for most adults with diabetes, along with other appropriate forms of exercise. Short movement breaks provide another tool, especially for reducing long periods of sedentary behaviour.

Most importantly, the strategy lowers the psychological barrier to getting started. Two minutes can feel achievable when 30 or 60 minutes does not. Over time, those small opportunities may help patients build a more active day.

Conclusion

Exercise does not always require a gym, workout clothes, or an uninterrupted hour. Evidence suggests that brief bouts of walking or simple resistance activity can reduce post-meal glucose responses when they regularly interrupt prolonged sitting. For diabetes care, exercise snacking offers a practical addition to traditional exercise counselling.

Still, the evidence is strongest for acute metabolic effects, while questions remain about long-term outcomes and the ideal duration, intensity, and frequency. Therefore, exercise snacks should complement established physical activity recommendations rather than replace them. For many patients, though, the message is refreshingly simple: when long workouts seem impossible, a few minutes of movement can still count.

Frequently Asked Questions

What is exercise snacking for diabetes?

Exercise snacking involves performing short bouts of physical activity throughout the day instead of relying only on longer workouts. Walking, stair climbing, chair stands, and simple resistance movements are common examples.

Can two minutes of exercise really lower blood glucose?

Research suggests that repeated two-to-five-minute activity breaks can reduce acute post-meal glucose responses compared with prolonged uninterrupted sitting. However, individual responses vary, and long-term benefits require further study.

How often should patients take an exercise snack?

Current diabetes guidance recommends regularly interrupting prolonged sitting. A brief walking or movement break about every 30 minutes can be a practical way to reduce sedentary time.

Does exercise snacking replace regular workouts?

No. Brief activity breaks should complement regular aerobic, resistance, balance, and other appropriate exercise rather than replace established physical activity recommendations.

Are exercise snacks safe for everyone with diabetes?

Not necessarily. Exercise can affect glucose differently depending on medications, insulin use, complications, fitness level, and activity intensity. Patients at risk for hypoglycaemia or those with diabetes-related complications should discuss appropriate activity with their healthcare professional.

This content is not medical advice. For any health issues, always consult a healthcare professional. In an emergency, call 911 or your local emergency services.

https://www.diabetesincontrol.com/exercise-snacking-diabetes-glucose-control/ 

What Is A1c and Why Is It Important?

From eatingwell.com

KEY POINTS 

• A1c measures average blood sugar over 2-3 months, offering a broader view than single glucose readings.
• Elevated A1c levels can signal prediabetes or diabetes and help track long-term blood sugar trends.
• Small lifestyle changes, like balanced meals and light activity, can help improve A1c.

If you’ve recently had a check-up, your healthcare provider may have ordered an A1c test, and perhaps your results came back a little higher than expected. If you’re wondering what this number actually means, you can think of it as your blood sugar “report card”. Instead of showing what your blood sugar is at one specific moment, it provides a big-picture overview of how your blood sugar has been doing over the past few months. Here’s what you need to know about what A1c measures, why it matters and simple ways to support healthy blood sugar levels.

Credit: Design elements: Getty Images. EatingWell design

What Is A1c?

Unlike a fingerstick blood sugar reading, which tells you what’s happening at just one moment in time, your A1c test measures your average blood sugar over the past two to three months. It’s reported as a percentage rather than a single blood sugar reading.

The test works by measuring how much glucose has “stuck” to your red blood cells. Because red blood cells live for about three months, the percentage of sugar attached to them provides a snapshot of your average blood sugar during that timeframe.

“This is why it’s often recommended to wait at least three months to recheck an A1c level,” says Sara Wisehart, M.S., RD, LD, CDCES. “Everyone has some sugar in their bloodstream, but when blood cells have much more sugar than normal attached, they become thicker and stickier—and that’s where long-term health complications arise with chronically elevated A1c levels.”

Why Is It Important?

Healthcare providers commonly use A1c to screen for and diagnose prediabetes and diabetes, as well as to monitor how well a person’s blood sugar is being managed over time. Here’s why it’s such an important number for your health.

It can diagnose diabetes or prediabetes.

One of the primary reasons healthcare providers order an A1c test is to screen for prediabetes and diabetes. Unlike a single blood sugar reading, A1c offers a broad picture of your blood sugar patterns over time, making it a valuable tool for identifying blood sugar levels that have been consistently elevated.

“A1c helps identify prediabetes and diabetes and monitor whether a treatment plan is working,” says Johannah Katz, M.A., RD. “However, it does not reveal individual blood sugar spikes, lows or day-to-day variability.”

Here are the diagnostic criteria for A1c set by the American Diabetes Association1:

• Below 5.7%: Normal
• 5.7% to 6.4%: Prediabetes
• 6.5% or higher: Diabetes

It reflects your long-term blood sugar levels.

One elevated blood sugar reading doesn’t tell the full story. Factors like stress, illness, poor sleep, medications and even eating before a blood test can temporarily affect your blood sugar levels. Because A1c reflects your average blood sugar over the previous two to three months, it provides a more complete picture of your overall blood sugar management rather than a snapshot of one particular day. This makes it especially useful for tracking trends over time and seeing whether lifestyle changes or medications are helping improve your blood sugar overall.

It predicts your risk of other metabolic health conditions.

Consistently elevated blood sugar doesn’t just affect your glucose numbers; it can also impact your long-term health. Over time, high blood sugar can damage blood vessels and nerves throughout the body, which can increase the risk of complications affecting the heart, kidneys, eyes and nervous system. Even modest improvements in A1c can have meaningful health benefits, and monitoring your A1c allows you and your healthcare provider to identify concerns early and make changes that may reduce your risk of future complications before they become more serious.

It’s not drastically impacted by daily fluctuations.

Many people worry that one bigger-than-normal meal or a few higher blood sugar readings have “ruined” their A1c. Thankfully, that’s not how the test works. Because A1c reflects an average over several months, one dessert, one holiday meal or even a stressful or wonky week is not likely to dramatically change your lab results. Remember, your A1c reflects your overall habits and blood sugar patterns over time.

Other Tips for Supporting Healthy Blood Sugar Levels

“Don’t freak out if your blood sugar is high,” says Amy Beney, M.S., RD, CDCES. “There are about 42 factors that affect blood sugar, with stress being one of the biggest. Understand that there are so many treatment options available to help manage blood sugar.”

Here are several tips that can make a meaningful difference:

• Take your medications as prescribed. If a healthcare provider has prescribed you a medication, taking it consistently is one of the most effective ways to improve blood sugar management.
• Cut back on high-sugar drinks. “One of the best ways to reduce added sugar intake is by cutting down on sugar-sweetened beverages,” says Hennis Tung, M.S., RD. Replace soda, sweet tea, sports drinks or juice with plain water or options like fruit-infused water and unsweetened tea. Katz also recommends checking the Nutrition Facts label for added sugars and notes that the American Heart Association recommends limiting added sugar to 25 grams or less per day.

  American Heart Association. Added sugars.

• Pair carbohydrates with protein and fibre. Rather than avoiding carbohydrates altogether, balance them with foods that help slow digestion and support steadier blood sugar levels. “Include an egg or nut butter with whole grain toast, or add chicken or another protein to salads or sandwiches,” suggests Lisa Andrews, M.Ed., RD, LD.
• Move your body after meals. Even a short walk can make a difference. Research has found that breaking up sitting time with brief periods of light walking improves post-meal blood sugar compared with remaining seated. Start with what feels manageable (even five to 10 minutes counts!) and build from there, says Katz.
• Fill half your plate with non-starchy vegetables. “Think salad greens, broccoli, cauliflower, green beans or stir-fry vegetables,” says Wisehart. “The fibre from these foods helps fill you up, supports more stable blood sugar and if you eat these first, you’re often more satisfied with smaller portions of the other foods on your plate.”

Our Expert Take

A1c is a valuable tool for understanding your long-term blood sugar trends. Rather than focusing on a single glucose fingerstick reading, it paints a bigger picture of how your blood sugar has been managed over the last few months. If your number comes back higher than expected, remember that small, sustainable changes to your eating habits, physical activity, sleep, stress management and, when appropriate, medications can all help improve your blood sugar over time.

https://www.eatingwell.com/what-is-a1c-and-why-is-it-important-12064863

This Habit Could Cut Your Type 2 Diabetes Risk in Half, New Study Says

From eatingwell.com

Keep your cardio routine, but don’t skip the weights 

KEY POINTS 

• Experts recommend you engage in both aerobic and muscle-strengthening exercise each week.
• Individuals who incorporate both types of exercise may have a lower type 2 diabetes risk.
• Moving throughout the day and performing body-weight exercises are good places to start.

If you’ve ever gone to the gym to exercise, chances are you’ve witnessed firsthand the divide between those doing cardio and those doing strength training. On one side of the gym, you have the aerobic exercisers logging miles on the treadmill, shuffling on the elliptical or riding a stationary bike. On the other, you’ve got resistance trainers repping out chest presses, dropping into weighted squats or curling dumbbells into biceps curls.

And while neither the cardio-lovers nor the strength-trainers are right or wrong, there can seem to be a divide between the two. That’s despite recommendations that adults should get both types of exercise each week—at least 150 minutes of moderate-intensity aerobic activity, plus two days of muscle-strengthening activity. Research also suggests that engaging in both types of physical activity is associated with a lower risk of several chronic conditions, including heart disease, high blood pressure, type 2 diabetes and certain types of cancer.

Now, new research adds to the case for incorporating both aerobic exercise and resistance training. A recent study published in the Journal of Science and Medicine in Sport found that people who regularly engaged in both aerobic and muscle-strengthening activities had a lower risk of developing type 2 diabetes along with several chronic conditions.

                                                          Credit:  Design elements: Getty Images. EatingWell design

How Was the Study Conducted?

Researchers gathered data for this study from the HABITAT (How Areas in Brisbane Influence Health and AcTivity) cohort, a large study of more than 11,000 adults ages 40 to 65 living in Brisbane, Australia. The cohort followed participants over nearly a decade, with surveys conducted in 2007, 2009, 2011, 2013 and 2016.

For this analysis, researchers used a sample size of about 8,000 individuals from the HABITAT cohort. The researchers looked at participants’ physical activity and health history. Participants reported their physical activity by tracking how much time they spent walking and doing moderate- and vigorous-intensity physical activity, as well as how often they participated in muscle-strengthening activities like weight lifting and other exercises designed to increase strength.

Researchers then grouped participants into categories based on whether they met the recommended amount of aerobic activity, muscle-strengthening activity, both or neither. The recommended amount of aerobic activity was at least 150 minutes of moderate-intensity activity per week, while the recommendation for muscle-strengthening exercise was at least two days per week.

In addition to tracking their physical activity, participants also reported whether they had been diagnosed with long-term health conditions, defined as conditions lasting six months or longer. For this study, researchers were specifically interested in the development of diabetes (both type 1 and type 2), cardiovascular disease, high blood pressure and cancer.

Overall, the aim of this study was to investigate the combined effects of meeting both aerobic and muscle-strengthening exercise guidelines and whether that had an impact on the incidence of those four major chronic diseases.

What Did the Study Find?

Researchers found that meeting both aerobic and muscle-strengthening activity guidelines was associated with about 50% lower odds of developing type 2 diabetes. There was also a potential association with lower risk of developing high blood pressure, cancer and heart disease, though those findings were less consistent.

In terms of the types of physical activity participants engaged in, the results looked like this:

• Aerobic activity only: About 50% of participants met only the aerobic activity guideline from 2007 to 2011, falling to about 40% from 2011 to 2016.
• Muscle-strengthening activity only: About 1% of participants met only the muscle-strengthening guideline throughout the study period.
• Both aerobic and muscle-strengthening activity: About 12% met both guidelines from 2007 to 2011, increasing to about 23% from 2011 to 2016.
• Neither activity guideline: About 37% of participants met neither guideline throughout the study period.

Together, these numbers highlight how much more common aerobic activity was than strength training among participants. And, although the percentage meeting both guidelines increased over time, muscle-strengthening activity alone remained uncommon.

The strongest and most consistent finding was the association between meeting both physical activity guidelines and lower odds of developing type 2 diabetes. Some findings also pointed to lower odds of heart disease, cancer and high blood pressure among participants who met one or both activity recommendations, but those associations were less consistent.

How Does This Apply to Real Life?

Researchers emphasized the importance of promoting both types of activity in public health initiatives to highlight the value of this combined approach for chronic disease prevention. The study also highlights a potential gap in physical activity, as aerobic activity was much more common than muscle-strengthening activity among participants. Making sure people understand that resistance training is an important part of a health-promoting exercise routine could help close that gap.

It’s probably no surprise that regular physical activity is associated with better health outcomes and a lower risk of developing certain chronic conditions like type 2 diabetes. This study adds to a growing body of evidence that both aerobic activity and muscle-strengthening exercise have a place in a well-rounded physical activity routine. While it may feel overwhelming to incorporate both types of exercise into your schedule, we’ve rounded up a few simple strategies to help you bring more movement into your week in an approachable, sustainable way.

• Break up movement throughout the day. It’s not necessary to get all your aerobic activity from one long sweat sesh. Instead, consider things like taking the stairs instead of the elevator, going for a 20-minute walk during lunch or squeezing in a few jumping jacks between meetings.
• Start with body-weight exercises. You don’t need a home gym—or a gym membership—to strength-train. Exercises like squats, lunges, push-ups and planks can help build muscle using your own body weight.
• Build a routine you can maintain. Schedule workouts at times that realistically fit into your week. Staying consistent is the most important.
• Make it social. Take a workout class with a friend, join a walking group or find a strength-training buddy. Having someone to move with can make physical activity more enjoyable and provide extra motivation.
• Don’t forget recovery. More exercise isn’t necessarily better. Give your muscles time to recover between aerobic and strength-training sessions, especially when you’re starting a new routine.

Our Expert Take

The results from a recent study published in the Journal of Science and Medicine in Sport suggest that meeting both aerobic and muscle-strengthening activity guidelines may be particularly beneficial for type 2 diabetes prevention. While the study found some associations between physical activity and lower odds of heart disease, high blood pressure and cancer, those findings were less consistent. That said, these findings add to a growing body of research that suggests that the combination of both activity types is important in chronic disease prevention.

https://www.eatingwell.com/exercise-diabetes-risk-study-12064005